Adarq.org

6/23/12 Saturday BW=164.6

b-ball 1.5 hours

overhead press 5x95, 3x105, 8x115
pull up BW 3x15
dips BW 2x30
50 push ups
p90x abs

Have not stepped foot on a basketball court in at least 6 weeks. Played 3 games today, and checked my RVJ. Effortless 33" jump.
New PR!!!!!!! Hammies are sore from Thursday, so I feel this PR will be broken in short order.

Losing the extra couple pounds feels like it made a world of difference. Now that I made my goal weight. I feel like I could still lose another 5 pounds.

New goals 160lbs
                  320 squat
                  35" RVJ

6/18/12 Monday BW=164.6

deadlift 3x205, 3x230, 9x260
bench 3x160, 3x180, 9x205

Still trying to find a decent lifting split for 5/3/1 and my life.

I vote your SVJ would got up a few inches with practice. Your jumps look solid and strong but not overly reactive. I feel your pain in the fast-twitch dept. In fact your run up and plant looks damn familiar .

6/12/12 Tuesday  BW=166.4

deadlift  5x190, 5x25, 13x245
bench 5x145, 5x170, 12x190
barbell row 95# 3x10
p90x abs


I don't think I have ever done a barbell row before. hopefully that leaves much room for improvement.

 

6/6/12 Wednesday BW=167.6

Jumps ~30

6/7/12 Thursday BW=166.8
 
pogo hops 3x8
jump squat 95# 2x5
squat 5x175, 5x200, 12x230
barbell lunge 150# 3x8


Moving into 5/3/1 as my progress has been 1 step forward 2 back over the last year.

Here is how it shakes out on my core lifts. Based off 1RM's I could hit this week.


Bench 250#
Week 1 Week 2 Week 3 Week 4 (deload)
Set 1 146lbs x 5 157lbs x 3 168lbs x 5 90lbs x 5
Set 2 168lbs x 5 179lbs x 3 191lbs x 3 112lbs x 5
Set 3 191lbs x 5+ 202lbs x 3+ 213lbs x 1+ 135lbs x 5

squat 300#
Week 1 Week 2 Week 3 Week 4 (deload)
Set 1 175lbs x 5 189lbs x 3 202lbs x 5 108lbs x 5
Set 2 202lbs x 5 215lbs x 3 229lbs x 3 135lbs x 5
Set 3 229lbs x 5+ 242lbs x 3+ 256lbs x 1+ 162lbs x 5

deadlift 320#
Week 1 Week 2 Week 3 Week 4 (deload)
Set 1 187lbs x 5 201lbs x 3 216lbs x 5 115lbs x 5
Set 2 216lbs x 5 230lbs x 3 244lbs x 3 144lbs x 5
Set 3 244lbs x 5+ 259lbs x 3+ 273lbs x 1+ 172lbs x 5

overhead press 135#
Week 1 Week 2 Week 3 Week 4 (deload)
Set 1 78lbs x 5 85lbs x 3 91lbs x 5 48lbs x 5
Set 2 91lbs x 5 97lbs x 3 103lbs x 3 60lbs x 5
Set 3 103lbs x 5+ 109lbs x 3+ 115lbs x 1+ 72lbs x 5

5/31/12 Thursday BW=167.2

jump squat 95# 3x5
squat 5x185, 5x225, 1x255, 1x275, 4x255, 7x235, 7x235
deadlift 5x185, 5x225, 5x245, 5x245


super drained this week. no explosiveness or motivation.

nice pickup. i fantasize about having a place to put a power rack. as it is, i don't even have a place to jump rope in my apartment.  

someday...

Livin the dream!

It will be nice to not have to wait for the squat rack behind ladies doing TRX push ups and dudes that use it as a curl station.


5/25/12 Thursday BW=168.0

jump squat 95# 2x8
squat 5x185, 2x225, 1x255, 1x270, 1x245, 4x245, 6x225, 6x225
deadlift 5x185, 5x225, 5x245, 5x245
p90x abs